Can someone critique my work out schedule, routines and diet?

  • Kromethius

    Posts: 156

    Dec 30, 2013 9:13 PM GMT
    I'm starting to return to the gym well before new years and have met with a trainer one time to discuss goals and work outs to do. However, the biggest obstacle for me is knowing which exercises to do for which body part.

    Protein shake nutrilite whey protein chocolate fudge

    Breakfast: egg whites, oatmeal, toast, pita bread, sausage, bacon (but being a college student I may just take the oatmeal at most)

    Lunch: fish sticks hot dogs, fajita tacos, rice bean and steak burritos from chipolte. Don't know what else besides a hamburger

    Dinner: Just rice, vegetables that have been frozen, and steak fish or chicken from the oven

    snacks: peanut butter and jelly sandwiches, beans, peanuts, tuna sandwiches

    6 bottles of water everyday (having a hard time of doing this)

    Work out days

    1)Chest/Triceps

    2) Back/Biceps

    3)Rest (20 min of cardio)

    4)Shoulders/Calves

    5) Quads/Hamstrings

    6) Rest (20 min of cardio)

    7)??? I'm not sure if that should be dedicated to my core such as abs or repeat the routine

    *each exercise will have 4 sets 8-12 reps for the first two weeks then increase the weight by about 10 lbs doing 4 sets of 6-10 reps and then using that new weight for the 4 sets of 8-12 and increasing afterwards.

    *also I plan on doing 2 sets of 20 reps for push ups and max out on however many I can do for pull ups and this one exercise where you must use your own weight to push down to rise.


    Other than that, this is what I devised and came up with. However, I still feel too intimidated to go into the gym and not know which machine or exercise to do to target my muscle groups. Can you guys please give me suggestions and critique how it is now and tell me what work outs would be best?

    I'd really appreciate it thanks.

  • Posted by a hidden member.
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    Dec 30, 2013 9:15 PM GMT
    http://www.realjock.com/article/1164
  • Kromethius

    Posts: 156

    Dec 30, 2013 9:18 PM GMT
    thank you very much ill look into it, but I wanted to know if overall my schedule and diet was ok. I"m not sure which plan i would want to do on that link you sent me however.
  • Posted by a hidden member.
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    Dec 30, 2013 9:45 PM GMT
    " I still feel too intimidated to go into the gym and not know which machine or exercise to do to target my muscle groups."

    First step for you is to get comfortable being in the gym.
    Don't think about getting results for the first week or so. Focus only on getting over your intimidation.

    Does your gym offer any initial training sessions from a qualified trainer?

    Write it here or message me.

  • Posted by a hidden member.
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    Dec 30, 2013 9:50 PM GMT
    What is your goal? It looks like muscle and size from the 8-12 reps. Is that correct? If so I would recommend the Muscle Building Workout (although it takes a lot of time out of the week) or something like this:

    http://images.vitaminimages.com/pp/vf/promotionuploads/gnc/pdf/DL_Muscle&Size_TrainingDietPlan_10pp_v1.pdf

    Although the cost and time spent cooking/eating is very challenging on that one.

    If you are not ready for either of them yet your trainer will be able to draw one up for you. It is money well spent.

  • Kromethius

    Posts: 156

    Dec 30, 2013 9:52 PM GMT
    I understand that however, as much as I would like to it costs 100 dollars to get that started and actually since its past 7 days the price has gone up.
  • Posted by a hidden member.
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    Dec 31, 2013 3:53 AM GMT
    Consider this. Since you're training 6 days already, consider devoting 1 day to arms. Do 20 minutes HIIT cardio twice a week after lifting. Train abs MWF. Diet-wise unless you grind your own, skip the peanut butter. Commercial peanut butter has too much sugar and fat. Treat it like a dessert. Try cottage cheese and/or eggs as your evening snack.

    GOOD LUCK AND DON'T GIVE UP.
  • Posted by a hidden member.
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    Dec 31, 2013 4:36 AM GMT
    I dont workout on a schedule, I workout whenever i feel like and I pick the body part to train that day depending on which muscles are sore and which ones arent. If im tired i skip the gym, if i did chest 2 days ago but i still dont feel soreness i hit my chest again. I eat healthy-ish for the most part and eat twice as much food when im working out.